Njira 2 zochitira masewera olimbitsa thupi bwino pamatreadmill

Ndi masewera olimbitsa thupi a dziko lonse komanso kutchuka kwa ma treadmill apanyumba, okonda masewera olimbitsa thupi ochulukirapo amagula ma treadmill kunyumba kuti azichita masewera olimbitsa thupi komanso kukhala ndi thanzi. Zomwe zimatchedwa "ntchito yochita zinthu zabwino ziyenera kuyamba kunola zida zake", ngati zingogwiritsa ntchito chopondapo pothamanga, zitha kukhala zowononga kwambiri. Lero ndikuphunzitsani njira ziwiri zogwiritsira ntchito bwino treadmill kuti mukhale olimba, ndikukulitsa ntchito za treadmill kunyumba mpaka pamlingo waukulu. Tiyeni tione.

01 Mayendedwe amapiri
Tonse tikudziwa kuti ma treadmill amatha kutsanzira kukwera mapiri posintha mtengo wotsetsereka. "Kuyenda phiri" ngati njira yophunzitsira yoyambira ma treadmill, ndikoyenera kwa abwenzi omwe sanalandire maphunziro apamwamba othamanga ndikugwiritsa ntchitochopondapondakwa nthawi yoyamba.
Gwiritsani ntchito njira yeniyeni ya "kuyenda kwamapiri" : Choyamba pezani malo a batani losintha malo otsetsereka pa treadmill, ndipo fufuzani mphamvu yophunzitsira yogwirizana ndi mayendedwe osiyanasiyana. Kumayambiriro, malo otsetsereka amatha kusinthidwa kukhala malo otsetsereka apakati, omwe ndi abwino kuti minofu yathu ilowe muzochitika zolimbitsa thupi. Pambuyo pa kutentha koyambirira, matupi athu amatha kusintha pang'onopang'ono ndipo amatha kuthana ndi mphamvu zomwe zikuchitika panopa pansi pa malo otsetsereka, ndikusintha pang'onopang'ono mtengo wamtengo wapatali wa treadmill, kuti tipitirize kuphunzitsa ntchito yathu ya mtima ndi mphamvu ya minofu.
Dziwani kuti tikamachita maphunziro a "kuyenda pamapiri", tiyenera kukhala okhazikika mwachibadwa komanso kutsogolo pang'ono, manja amagwedezeka mwachibadwa panthawi ya kayendetsedwe kake, bondo siliyenera kutsekedwa, tcherani khutu ku dongosolo la phazi. kutera, ndikugwiritsa ntchito mokwanira mphamvu yopumira ya arch kuti bondo lisakhudzidwe kwambiri ndikuwonongeka. Kuonjezera apo, chifuwa sichiyenera kukwezedwa mopitirira muyeso, ndipo mwendo uyenera kusungidwa pamtunda wautali kumbuyo kuti usavulaze msana. Kugwiritsa ntchito koyambirirachopondapondakuphunzitsa abwenzi, musaganize kuti "kukwera pang'onopang'ono" n'kosavuta, malinga ngati aliyense angapeze pambuyo pazochitikazo, zovutazo si zazing'ono. Ndipotu, maphunziro a treadmill ali ndi mbali, kuwonjezeka kulikonse pamlingo wa zovuta, kutenga nawo mbali kwa minofu ya mwendo kudzakhala bwino kwambiri, ndipo kudzafunika machitidwe ambiri a aerobic ndi anaerobic kuti atenge nawo mbali. Ichi ndi chimodzi mwa zifukwa zomwe treadmill imatha kuphunzitsa bwino aerobic ndi kupanga minofu ya m'chiuno ndi miyendo.

Ngati yoyambayo ndi njira yophunzitsira yolowera, "kuthamanga kwambiri kwa nthawi yayitali" ndi njira yaifupi, yothamanga kwambiri. "High-intensity interval full speed run" imayang'anitsitsa nthawi ya maphunziro, ndipo njira yophunzitsira yanthawi yochepa kwambiri imatha kufulumizitsa kuwonjezeka kwa mtengo wa β-endorphin mu plasma yathu, zomwe zingatipangitse kupanga malingaliro osangalatsa. boma. "High intensiteten intermittent full speed running" ndi njira yodziwika bwino yolimbitsa thupi masiku ano, nthawi zambiri 20 mpaka 60 masekondi a liwiro lonse akuthamanga 20 mpaka 60 masekondi opumula, zomwe zingatilole kukwaniritsa zotsatira za Qi ndi kuyendayenda kwa magazi ndi kulimbitsa thupi. Chifukwa chiyani maphunziro a "high intensity interval full speed running" ali bwinoko? Izi zili choncho chifukwa kuthamanga mofulumira kumafuna mphamvu zambiri za minofu ndi kugwirizana pamodzi m'thupi lathu lonse. Panthaŵi imodzimodziyo, tiyenera kukhala ndi ntchito yabwino ya mtima ndi mapapo ndi kusunga minyewa ya m’kati mwa thupi. Ngakhale masewera olimbitsa thupi a "high-intensity intermittent full speed run" ndiabwino komanso mofulumira, amatanthauzanso kuti ali pachiopsezo chovulala, kotero ngati mukufuna kuchita masewera olimbitsa thupi a "high-intensity intermittent full speed run", onetsetsani. kuchita magulu angapo a maphunziro ofunda-mmwamba choyamba, kuti thupi lonse olowa minofu ndi preheated mu chikhalidwe zoyenda, amene kwambiri kuchepetsa masewera kuvulala. Kuphatikiza pa njira ziwiri zolimbitsa thupi zomwe zili pamwambazi, pali njira zambiri zosangalalira komanso zosangalatsa zomwe tingazifufuze. Ngati muli ndi achopondapondachothandiza, valani nsapato zothamanga nthawi yomweyo.